Short intense bursts at low rating. This is a substitute for steady state. We will apply short full pressure repeats with adequate rest. The focus is on effective power application with a short rest. The idea is to mentally and physically rehearse how the body is to effectively deliver a high amount of power at a low rate.

Warm-up: (10 minutes)
5 x 1:20 ON
:40 seconds OFF (skill and drill on the rest)

Workout: (30 minutes)
20 strokes ON
10 strokes OFF
Rate: 20,22,24